A Healthy Breakfast and a Healthy Weight

MyPlate and Milk in the Morning

MISSION, KS--(Marketwired - Nov 28, 2013) - (Family Features) If you think skipping breakfast will help you maintain a healthy weight, you might want to think again. In fact, MyPlate recommendations include starting the day with a good breakfast:

Start with breakfastEat a breakfast that helps you meet your food group needs. People who skip breakfast often weigh more. Eating a nutrient-dense breakfast may help you lose weight and keep it off.

By choosing a balanced breakfast, you can get off to the right start, and fill in the gaps in food groups likely to be missing in your diet. Milk is a perfect breakfast complement, yet more than 8 out of 10 Americans still fall short of the recommended milk servings each day.(1)

Milk is packed with nine essential nutrients, including eight grams of high-quality protein. Along with building muscle and keeping bones strong, protein at breakfast can help you feel full and satisfied so you won't feel hungry by mid-morning, which will help people stick to their weight management plan.

Studies show milk drinkers and breakfast eaters have more nutritious diets and tend to be leaner than non-milk drinkers and breakfast skippers. (2, 3, 4) And to cut fat and calories, opt for fat free or low fat milk -- they deliver the same nutrient-rich punch for fewer calories and less fat.

Skillet Eggs and Polenta Serve this morning meal with an 8-ounce glass of fat free milk and a slice of whole grain toast to start right with a serving of veggies, whole grain, protein and milk all before noon.

Bring milk and salt to a boil in medium saucepan over medium-high. Slowly whisk in polenta, stirring constantly to prevent lumps from forming. Cook until thickened, about 5 minutes. Remove from heat, cover, and keep warm.

Heat oil in large nonstick skillet over medium-high. Carefully crack eggs into pan and cook until whites are set and yolks are cooked to desired doneness, 4 to 6 minutes.

To serve, divide polenta among 4 shallow serving bowls; top with marinara and an egg. Sprinkle with chopped basil if desired.

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